Your Recipe

Vegetable Gumbo Soup with Brown Rice

Ingredient Amount Calories
Peppers, raw, green, sweet 10g 2kcal
Tomatoes 411.07g 74kcal
Rice brown medium-grain raw 49g 177kcal
Olive oil 14g 124kcal
Garlic powder 0.775g 3kcal
Vegetable broth 907.184g 45kcal

Recipe Instructions:

Ingredients
1 tablespoon olive oil
1 sweet onion, chopped
1 green bell pepper, seeded and chopped
1/3 cup whole grain instant brown rice
1 (32 ounce) container reduced sodium vegetable broth
2 cups frozen mixed vegetables
1 1/2 cups frozen okra
1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
2 teaspoons Italian seasoning
1/2 teaspoon pepper
1/4 teaspoon garlic powder
Instructions
Heat olive oil in an electric skillet over medium (350°F) heat.
Add onion and bell pepper and cook for 5 minutes or until softened.
Add rice, cook 2 minutes, stirring constantly.
Stir in vegetable broth, frozen mixed vegetables, frozen okra, tomatoes, Italian seasoning, pepper, and garlic powder. Simmer, covered, for 20 minutes.

Nutrition Facts
Portion Size 278 g | ml
Amount Per Portion 85
356
kcal
kilojoules
% Daily Value *
Total Fat 3.4g 4%
Saturated Fat 0.5g 3%
Sodium 542mg 24%
Total Carbohydrate 13g 5%
Dietary Fiber 1.4g 5%
Sugar 3.2g
Protein 2g 4%
Vitamin D 0mcg 0%
Calcium 17mg 1%
Iron 0.5mg 3%
Potassium 261mg 6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 56.662 mcg 6%
Thiamin [B1] 0.114 mg 10%
Riboflavin [B2] 0.061 mg 5%
Niacin [B3] 1.121 mg 7%
Pantothenic acid [B5] 0.331 mg 7%
Vitamin B6 0.135 mg 8%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 14.565 mcg 0%
Vitamin C 13.599 mg 15%
Vitamin D 0 mcg 0%
Vitamin E 0.856 mg 6%
Vitamin K 9.599 mcg 8%
Betaine 0.014 mg 0%
Choline 6.276 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 12.6 g 5%
Sugars 3.2 g 6%
Dietary fiber 1.4 g 5%
Carbohydrate 10.9 g 0%
Net carbs 9.3g
Aminoacids
Nutrient Amount DV
Alanine 0.066 g 0%
Arginine 0.079 g 0%
Aspartic acid 0.187 g 0%
Cysteine 0.017 g 0%
Glutamic acid 0.514 g 0%
Glycine 0.053 g 0%
Histidine 0.031 g 0%
Isoleucine 0.047 g 0%
Leucine 0.083 g 0%
Lysine 0.052 g 0%
Methionine 0.022 g 0%
Phenylalanine 0.063 g 0%
Proline 0.049 g 0%
Serine 0.061 g 0%
Threonine 0.05 g 0%
Tryptophan 0.015 g 0%
Tyrosine 0.04 g 0%
Valine 0.06 g 0%
Minerals
Nutrient Amount DV
Calcium 17.25 mg 1%
Copper 0.1 mg 11%
Fluoride 1.93 mcg 0%
Iron 0.54 mg 3%
Magnesium 25.19 mg 6%
Manganese 0.48 mg 21%
Phosphorus 52.09 mg 4%
Potassium 260.96 mg 6%
Selenium 0.04 mcg 0%
Sodium 541.76 mg 24%
Zinc 0.4 mg 4%
Other
Nutrient Amount DV
Water 258.6 g 0%
Ash 2.249 g 0%